WOD 1/18/17

Intermediate

Strength:

Floor press

6 x 4 @ 70 – 75%

Muscular Endurance:

EMOM for 12 min –

Odds – 8 Deadlifts

Evens – 6 One arm rows / side

Metabolic conditioning:

8 min AMRAP –

6 Hang power snatch

6 Bar over burpees

Beginner

Strength:

Floor press

6 x 4 @ 70 – 75%

Muscular Endurance:

EMOM for 12 min –

Odds – 8 Deadlifts

Evens – 6 One arm rows / side

Metabolic conditioning:

8 min AMRAP –

6 High pulls

6 Bar over burpees